Yoga styles and traditions to complement your practice

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Yin

The essence of Yin Yoga is surrender. To balance the heat-building, blood-pumping, strengthening "yang" side of a Vinyasa Flow or Ashtanga practice, Yin focuses on postures that lengthen the muscles surrounding the hips, pelvis, and lower back. Students typically hold these postures for 3-10 minutes per side in order to lengthen the connective tissue that surrounds the joints and increase its elasticity. The elasticity of our connective tissue diminishes with physical activity and aging, which makes Yin essential for injury prevention and joint health. Since a Yin Yoga practice often includes several long, seated forward bending postures, it also restores energy and calms the nervous system. Pure bliss!

According to ayurveda teachings, you have upwards of 72,000 nadis (energy lines) that travel up through your legs. This energy is key to your ability to maintaining lower body strength and stability. Practice using a block to set up your legs in different poses that gives you something to feel against. Build the intelligence and alignment of your legs, which has a positive effect on posture, as well as greater body awareness while standing. Props Needed: A strap and a block.
Practice Focus: Ayurveda & Legs
1 45 Felicia Tomasko
Spring is a time of decluttering, physically, mentally, emotionally and spiritually. Take time in the relationship that you have with your body to 'clean house' and release tension that can collect around your hip and shoulder joints. Practice a grounding series of postures that include seated variations of garudasana, gomukasana and janu sirsasana. Allow yourself to experience renewed freedom and ease through your body and all of your activities. Props Suggested: A blanket and a strap.
Practice Focus: Seasonal
2 90 Felicia Tomasko
Access your liver and gallbladder meridian lines through a series of held postures that not only encourage balance of chi, but can afford ease for your body's filters. Give yourself the gift of practice to set an intention of detoxification through passive holds, supported by props, that help awaken your hips and low back. Conclude with a choice of seated meditation or savasana to feel and observe the effects of this cleansing practice. Props Needed: A blanket and a strap. Props Suggested: Two blocks.
Practice Focus: Detox
2 45 Giselle Mari
Feeling like you need an energy boost, but not sure what will do the trick? Recharge and push the reset button with this potent series of invigorating held postures. Practice twists that nudge your energy to move to places that need it the most, allowing you to feel more rested and refreshed. Includes gentle inversions that are sure to turn things upside down, giving you that kick you’re looking for. Props Needed: Two blocks and a blanket.
Practice Focus: Energy
2 45 Carole Westerman
Although you may not sweat or feel intense heat, trust in the power of these stimulating poses that help balance the subtle chi energies of your heart, lungs and digestion. This mellow sequence works the subtle channels in your heart to spark an experience of warmth. Most poses will be held passively, with optional shoulder movements to stimulate your heart meridian. This practice can yield inherent joy and ease regardless of the fluctuations life offers. Props Needed: A bolster. Props Suggested: A blanket and a block.
Practice Focus: Heart
1-2 30 Giselle Mari
Unwind at the end of your day with a relaxing yoga practice. This sequence will release and relieve overworked muscles in your legs, hips, and lower back. A supported supta virasana opens your hip flexors and front body, allowing you to melt into your mat even more. Use this practice to breath deep and drop in. Practice it whenever you need a little help calming and quieting the mind. Sweet dreams! Props Needed: A blanket, a bolster and a block.
Practice Focus: Sleep
1-2 30 Claudine Lafond
Short on time, but wanting to feel like you’ve had a full practice? This class goes right to the heart and 'sole' of the matter! Open up your lower body with a sequence that includes yummy heart openers, relaxing foot postures and a juicy calf and hamstring root awakener. Conclude with a satisfying supta baddha konasana and savasana to finish things off. Walk away feeling rejuvenated and more open from soul to sole. Props Needed: A blanket.
2 15 Carole Westerman
Help release and refresh the muscles of your legs and hips with this sequence designed to be used post run. Practice is done on your back, with shorter holds at a more mild intensity to promote muscle recovery. As a runner, your goal in this class is not how far you get into the pose, but your ability to ease up, so you can relax and encourage muscles to release any accumulated tension. Props Suggested: A block and a blanket.
Practice Focus: Cross Train
1-2 30 Tiffany Cruikshank
Feeling uninspired, or like you're in a rut? Need a practice to get you out of the "same old, same old?" Then this class is for you! Take time to refresh yourself with this sequence full of cross-body movements to help find balance within. Enjoy moderate holds in poses like shoelace, twisted roots, cat pulling it's tail and half dragonfly. Open your energetic pathways with this practice that awakens your body, mind and creative juices! Props Needed: A strap.
1-2 60 Carole Westerman
Focus on the lines of your body and develop awareness with this classic practice. Address how you set healthy boundaries between yourself and the world around you. Beginning with your feet and ankles, travel up the sides of your inner and outer body. Move through hip opening poses including pigeon, frog variations and full body twists. Release the habit of tension and allow yourself to cultivate suppleness along the lines and edges of your body. Props Needed: A blanket. Props Suggested: A block.
1-2 60 Felicia Tomasko
Come luxuriate in a practice inspired by the longest night of the year and down regulate your entire being with the velvety goodness of yin. Experience longer, deeper holds in poses supported by props, as you focus your mind inward. Many of the postures are related to the water element, inviting fluidity and liquidity into your connective tissues. Leave with a sense of calm and peace, ushering in winter with tranquil, open arms. Props Needed: Two blocks, a blanket and a bolster.
Practice Focus: Seasonal
2 75 Giselle Mari
Reverse patterns of tension caused by repetitive motions with this standing sequence. Begin with a body scan to gain awareness of any tension or stress you may be currently experiencing. Using a wall or door as support, engage in shoulder, wrist and hand stretches that support flexibility and mobility. Incorporate this practice into your daily routine for relief during a break in the workday, or at any other time of day. Props Needed: A wall.
Practice Focus: Beginner
1 20 Felicia Tomasko

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